Lose Weight, Not Muscle with a Precision High Protein Smoothie Artwork

Dr. Pepper....Really?

Welcome to "Dr. Pepper...Really," where Dr. Gary Pepper—a board-certified endocrinologist and Associate Professor at a major U.S. medical school—delves into the world of metabolic health. Join him as he interviews individuals sharing their personal journeys with metabolic issues and chats with experts in metabolism, nutrition, thyroid disease, diabetes, hormone imbalances, weight management, and more. The show aims to provide you with valuable insights and perspectives from top professionals on common yet critical issues affecting your health and well-being.

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Dr. Pepper....Really?

Lose Weight, Not Muscle with a Precision High Protein Smoothie

December 06, 2024 • Gary Pepper, M.D.

Dr. Gary Pepper, noted metabolic specialist, discusses how and why to make a "precision smoothie" for weight loss, and muscle preservation. (A companion video can be viewed at this link on YouTube) .

Dr. Pepper introduces the concept of a precision smoothie:

It provides all the necessary nutrients - protein, fiber, minerals, and vitamins - to prevent muscle loss during weight loss or aging.
It only contains essential ingredients, avoiding unnecessary additives and chemicals.

He emphasizes the importance of a high-protein, high-fiber base for the smoothie and recommends using low-fat, lactose-free milk.

Next, Dr. Pepper highlights the importance of protein powder and recommends (this in not a sponsored presentation), a plant-based protein powder made from chickpea and almond protein. He explains that:

The product Wellious is easy to digest, unlike whey protein, which can cause indigestion and bloating.
Enjoyment and sustainability are key to sticking with a weight loss program, and Wellious is both delicious and nutritious.
Wellious is highly digestible and contains 15-17 grams of protein and 7 grams of fiber per scoop, along with essential micronutrients like potassium, iron, and calcium.
The purity of Wellious, with only four organic ingredients: chickpea powder, almond powder, organic vanilla or chocolate flavoring, and monk fruit, makes it a superior choice.

Dr. Pepper then discusses the benefits of adding fresh fruit to the smoothie, such as strawberries and blueberries.

After adding almond milk creamer for taste and thickness, he blends the ingredients for about a minute, resulting in a vibrantly colored, nutrient-packed smoothie.

Finally, Dr. Pepper addresses the protein requirements for muscle preservation:

The general recommendation is one gram of protein per kilogram of body weight (2.2 pounds) per day.
He recommends approximately 100 grams of protein per day for muscle preservation, which can be increased to 1.6 grams per kilogram (120-130 grams per day) during aggressive weight loss.
Strenuous exercise may require even higher protein intake.

The podcast concludes with Dr. Pepper encouraging viewers to ask questions in the comments and subscribe to his channel for more informative content. He also provides contact information for the Wellious protein powder in the description.

This presentation is for educational purposes only and is not intended as medical advice or treatment. We recommend consulting with a qualified health professional for personalized nutritional recommendations.

Use this link for more information about Wellious Powder

Use this link to access a protein intake calculator:

Gary Pepper, M.D., an associate professor at a prominent medical school and endocrinologist with 40 years of experience, brings clarity to numerous topics within the field of metabolic health. His view points are unhindered by corporate interests, unlike many other current "thought leaders" in medicine. Dr. Pepper, a dedicated educator, established his homebase website www.metabolism.com in 1996 and has blogged on important topics since then. Not one to be left behind by technology he began podcasting in 2020 with the onset of the pandemic and continues publishing vlogs on YouTube at his channel metabolism123. So whatever your choice in media, you will be gaining fresh insights by tuning in to his opinionated shows or reading his blogs on critical health topics.

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Hey, hi, I'm Dr.Gary Pepper andwe're going to bemaking aprecisionsmoothie today.A precisionsmoothie is onethat supplies youwith all thenecessarynutrients,protein, fiber,minerals, andvitamins to helpprotect you fromlosing musclethat youmight be losingduring a weightloss program orjust due tonatural aging.Another thingabout a precisionsmoothie is itjust containswhat youneed and doesn'tcontain otheringredients thanunnecessaryadditives andother chemicals.So let's getstarted.And the firstchallenge is todecide what isthe base for thesmoothie.And since we'relooking for highprotein and highfiber, one of thebestingredients youcan use as thebase would be anatural milkproduct.Milk is very highin protein andvarious vitamins.And so I like touse a lowfat milk.It's also low incalorie.And I also liketo use lactosefree products.I'm going tostart off byputting some inhere to start.And then we'regoing to put afew ice cubes.I like a littlebit of ice in mysmoothie.I like thatcrunchiness thatsometimes you canget itjust right.And also it helpsprotect from theprotein powdersticking to thesides of yourcontainer.This is a20-ouncecontainer.I'm going to bemaking 16 ouncesofsmoothie today.I like topersonally use asmoothie bydividing it intotwo portions perday,about four orfive ounces eachas a snack.A good highprotein, highfiber smoothie isvery filling.And for those ofyou who arelooking forweight loss, youwant to havesomethingthat tastesgood and willkeep you full sothat when youtime for yourregular mealthat you'renot famished andyou will not tendto overeat inthat case.While you'relosing weightrapidly on amedication likeOzempe orManjaro, we got arecent studiesare showing thatyou could lose upto 40% of thatweight as muscle.So if you've lost20 pounds overthe, say, like ayear and a half,about 8 pounds ofthat couldbe muscle.That can resultin significantweakness, loss ofyour ability todo things thatyou wouldotherwise like todo, of course.I'm going to beshowing you agraph right now.And as you'll seeon the top line,the medicationline is muchsteeper than thenatural weightloss of aging.So it'ssubstantial theamount of musclethat a personcould lose whileon a rapidweight lossprogram.So now that wehave our base inthere and someice cubes, thenext thing I'mgoing towant to add istheprotein powder.Now, this is avery importantingredient,obviously.And a friend ofmine turned me onto this one.And I think it'samong the bestI've tried.It's made fromchickpea proteinand almondprotein.And the amazingthing about theseproteins is thatthey'reeasy to digest.Now whey proteinhas been aroundfor decades.And in fact, itis a reasonablygood product.But that doesn'tmean that youcan't do better.A lot of peopleon high proteinproducts complainof indigestion,bloating, gas,abdominal,cramps.So even if youcreate adelicioussmoothie, itupsets yourstomach, you'renot goingto want to do it.And that bringsme to anotherpoint, and that'ssustainability.If you don'tenjoy theproduct, thechances thatyou'll stick withit for thedurationof a weight lossprogram issubstantiallyless.Another thingabout thisparticularprotein powder ishowdigestible it is.The product iscalled Wellius,W-E-L-L-I-O-U-S.I'll put it inthe descriptionso you can lookit up foryourself anddecide whetherit's somethingthat you mightwant to try.By the way, I'mnot aspokesperson forthis product.So we're going toadd a scoop fullof thisWellius powder.And since this isa two-day supplythat I'm making,16 ounces, I'mgoing tobe puttingin another, maybejust a littleless than afull scoop.Each scoop hasabout 15 to 17grams of proteinand 7 grams offiber plusmicronutrientssuchas potassium,iron, calcium.These are alsoimportantnutrients.As you eat less,of course, you'regoing to begetting lessnutrients of thenormal variety.So you reallyneed anutrient-denseproduct like thisparticularsmoothie, likeour precisionsmoothie.The other goodthing I wouldmention aboutthis Welliusproduct is itonly has fouringredients.It'sextremely pure.The fouringredients arethe chickpeapowder, thealmond powder,the flavoring,which iseither vanilla orchocolate, whichis organic, andmonk fruit.Now I was doing alittle researchabout monk fruit,and it's 100 to200 timessweeter thansugar.Why we don't usemonk fruit likewe usegranulated sugar?I'm not sure, butafter samplingthis particularproduct, I thinkit's a greatsweetener.So you might wantto check it outfor yourself.Now the otherthing we're goingto do now iswe're going toadd somefresh fruit.This is forflavoring and forfiber andmicronutrientsantioxidant.Now I just cutthe nib off thestrawberry here.You may not agreethat that's agood habit, but Ilike to, with theaesthetic, removethat.Strawberries arelow in calorie.They're high infiber, and theyhave a lot ofvitamin C. Sothere we go.I put in three.I like someblueberries.Here we go.So I'm going totake someblueberries andput it in.They add a greatflavor, and theyalso are rich inantioxidants.So now we havethe base in milk.We have thewelliest powder.We havesome ice cubes.We have somefresh fruit.And now we'regoing to put insome more milk.Now here's alittlecheat that I do.This is also justfor flavor.Like I said, ifyou don't enjoythe product,you're not goingto want to beusing it forvery long.And this has alittle bit moresweetertaste to it.It adds somethickness.So I'm notfilling it up tothe top.16 ounces ofenantiens is all.I'm going to addto this 20-ouncecontainer.And let'sblend it up.There we go.And blending.Okay, so hang inthere fora minute.I'll be rightwith you.That wasabout a minute.So here we haveour precisionsmoothie loadedwith all thenutrients we needwithout anyadditionaladditives,chemicals, oranythinglike that.And it has abeautifulcolor now.This is thevanilla product.And now it has alittle bit of thestrawberry andtheblueberry color.This isdelicious.So I'd be lookingforward to mysmoothie snacktwice a day, likeI said, aboutfour ounceseach time.If you want tomake a meal outof it, certainlya meal substituteis reasonable.So if you haveany questions,put them in thecomments.I'm going to beputting thecontactinformation fortheWellius powder.The other thing Iwould mentionhere before wefinish is howmuch protein perday woulda person beaiming for underthese conditions?As I said,looking topreserve yourmuscle during aweight lossprogram or doinga naturalaging.Well, theformulation thatI see most is onegram of proteinper kilogram.A kilogram is 2.2pounds per day.And for a personwho's about 150pounds, thatcomes out toabout 70 grams ofprotein perday.Now, I thinkthat's a littlelight for themost part forpeople who wantto preservemuscle.On average, Iwould say perhapsabout 100 gramsofprotein per day.However, ifyou're on aweight lossprogram, thatcould be bumpedup toabout 1.6 gramsper kilogram.And that wouldput you in the120 or 130 gramsper day ofprotein.And if you addstrenuousexercise, you'regoing to needeven more.And I'm going toput thatcalculation alsoin thedescription sothat you canrefer toit.But thanks forwatching.And I hope yougot a lotout of it.And again, if youhave questions,please put themin the comments.And if you couldsubscribe to ourchannel and put alike, that'llhelp us tocontinueto be able toprovide you withthis kind ofinformation.Thanks again, andstay well.